4 rounds
In 2min
30/24 cal row
Amrap down n ups
2min rest
In 2min
30 down n ups
Amrap row for cal
2min rest

Warm up
3 rounds
10/8 cal bike or row
10 walking lunges

Back rack reverse lunge
E2MOM x 5
10 reps (5 each side) @ 45% 1RM backsquat

Harper

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
60kg power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate

Scaling Options
Chest to bar becomes Pullups or Band Pullups
Power clean, decrease weight
400mt run without plate OR 50 Lungees for each leg

AMRAP 28

Run 400m
40 Air Squat
30 Kettlebell Swing
10 + 10 Kettlebell Thrusters

"FIGHT GONE BAD"
Three rounds of:
Wall-ball (9/6 Kg).
Sumo deadlift high pull (35/20 kg).
Box Jump, (20″).
Push-press (35/20 kg).
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

OH squat 5 RM

1) E90MOM x 4
5 Wall Walk
AMRAP Push Up in Remaining Time (SC: Banded Push Up)

90"Rest Between Sets

2) 3 RFT

40/32 Cal Cardio OR 100 DU/200 SU
15 DB Burpee Box Step Over
20 DB Goblet Squat

TC: 18'

RX: 22.5/15

WOD
2min amrap
max push ups

1min. rest

2min amrap
max sit ups

1min. rest

2min amrap
max air squats

For Time with a Partner (You Go, I Go)
116 calorie Row
58 Power Cleans @80/55kg
58 Dumbbell Snatches @22,5/15kg
58 Wall Ball Shots @12/9kg
58 DL @80/55kg
58 HSPU
116 DU

TC: 35'

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

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Spend 20 min for
find your 1 rep technical max for
squat clean & split jerk
mark 3 of your best lifts